Bent Over Rows+Bench Press; Mar. 27-Apr. 2, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Bent Over Rows

2 Top ½ Bent Over Rows

2 Bent Over Rows

2 Bottom ½ Bench Presses

2 Top ½ Bench Presses

2 Bench Presses

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Bent Over Row

5×3 Bent Over Rows

Start @ 75% and work up

Bench Press Interval

10 Min EMOM

5 Bench Presses @ 60% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec. in Planche Hold Progression

3 Snatch Pulls @ 70% 1 RM

Then

2 Min. Flush

Then

7 Min. Stretch